For general health and well-being

Senior nutritionist Sherlyn Quek recommends that the following wholesome foods be included in everyone's diet as they provide not only the essential nutrients but can also enhance your health and may aid in preventing disease.

1: Wholegrains

The milling and refining of grains like wheat and rice result in significant losses of nutrients and other protective substances present in the highest amounts in the germ and bran. These include vitamin E, the vitamin B complex and minerals such as selenium, zinc, copper, iron, magnesium and phosphorus.

Wholegrain foods can help to reduce cholesterol, risk of heart disease and certain cancers. Being high in fibre, wholegrains can also help you manage your weight as high-fibre food can make a meal feel more filling.

Examples of wholegrains include barley, brown rice, wholemeal bread, oatmeal, popcorn (choose the unsweetened or unsalted variety), whole wheat pasta, whole wheat crackers and wild rice.

2: Fish

They are great for the heart for two key reasons. Firstly, they are an excellent source of protein that is low in both saturated fat and cholesterol. Reducing the amount of saturated fat and cholesterol in your diet can help to reduce the risk of coronary heart disease.

Some types of fish are also good sources of omega-3 fat, which is known to benefit the heart. Eat fish that are high in omega-3 fat - such as mackerel, herring, sardines, tuna and salmon - at least twice a week.

3: Dairy

Maintaining strong bones is crucial to enjoying a full and active lifestyle. Dairy products like milk, yogurt and cheese provide calcium that is essential to bone health. As you age, you will start to lose bone mass. If your diet contains insufficient calcium, your bones can become fragile and brittle, leading to osteoporosis.

If you cannot tolerate dairy products, there are many other calcium-rich foods such as soya bean milk, green leafy vegetables, tofu, almonds, beans, ikan bilis and canned sardines with bones.

4: Probiotics

Probiotics are live micro-organisms - in most cases bacteria - that are similar to the beneficial bacteria found in the human gastrointestinal tract.

Probiotics - essentially friendly bacteria - are vital to the proper development of your immune system as they protect against micro-organisms that could cause diseases.

Probiotics are also vital to maintaining good digestive health. The specific strains of probiotics that have health benefits are Bifidobacteria and Lactobacilli.

Examples of food containing probiotics are yogurt and cultured milk products.

5: Soya

Soya and soya food products have always been known as nutritional powerhouses. This is because they are good sources of protein, fibre, B vitamins, calcium, potassium and iron.

Most of its fat is in the healthier polyunsaturated and monosaturated forms. In addition to being cholesterol-free, soya protein is also known to benefit the heart.

Research also suggests that isoflavones, a type of phytochemica found in soya, may protect against breast cancer if soya is included in the diet from a young age.

Sources of soya include tofu, soya milk, tempeh, miso, tau-kee, roasted soya nuts and edamame (fresh soya beans in pods).

For beauty

Did you know that your skin is your largest organ? To nourish your skin well, dietitian Lyvia Lai recommends including the following in your daily diet.

6: Water

Up to 60 per cent of your body is made up of water, so keeping adequately hydrated is essential for healthy skin as well as your general well-being.

In Singapore where the weather is usually warm and humid, people tend to lose a lot of water through perspiration so it is especially important to consume at least six to eight glasses of water daily.

By the time the feeling of thirst kicks in, you are already 2 per cent dehydrated, so do remember to drink before you feel thirsty.

Water is naturally the best drink as it is also calorie-free. Other thirst-quenchers include low-fat milk and 100 per cent pure fruit juice. Although they are not calorie-free, they are also good sources of fluid.

7: Colourful fruit and vegetables

Your skin is especially sensitive to free radicals, which are unstable compounds that can cause cell and tissue damage. By deteriorating the skin's structure, damage from free radicals can lead to decreasing elasticity and premature wrinkling.

Antioxidants have the ability to neutralise free radicals and may thereby prevent damage to skin cells and tissue.

Antioxidants include vitamins C, E and A (in the form of beta-carotene), minerals like selenium and some polyphenols. They can be found naturally in a variety of foods, including fruit, vegetables, nuts, grains, fish, poultry and some meats.

Fruits and vegetables, particularly the brightly coloured ones, contain the highest amounts of antioxidants.

While antioxidants are important for skin health, there is no single fruit or vegetable that can provide you with all the antioxidants you need.

More studies need to be done as there is not yet a recommended optimum dosage for each antioxidant. Thus, it is best to obtain your boost of antioxidants by eating a wide range of colourful fruit and vegetables.

8: Vitamin E-rich foods

It is one of the most researched antioxidant vitamins. Most studies agree it is effective in preventing the early stages of ultra-violet light damage and reducing the severity of sunburns.

You only need small amounts of vitamin E for good skin health and a balanced diet should contain adequate amounts of the vitamin. Good sources include nuts, seeds, avocado (above), vegetable oils, wholegrains and fish. It is best to obtain vitamin E from a variety of foods instead of relying on a single source, as antioxidants work best by interacting with one another and with other nutrients. For example, vitamin E is needed for vitamin A to work well.

9: Protein foods

While much of the focus may be on fruits and vegetables when it comes to skin health, protein is also critical.

When digested, protein breaks down into amino acids that have the important task of forming the building blocks of most body structures, especially collagen, which connects and supports bodily tissues, such as skin, tendons and muscles. Collagen works with keratin - another strong protein - to give skin its strength and flexibility.

When a person ages, more collagen in the body breaks down and the reduced elasticity in the skin then leads to wrinkles. Having adequate protein - which can be found in poultry, fish, eggs and lean meat - in your diet is important for the body to be able to repair all its cells and continue to produce collagen.

10: Vitamin absorption

While applying skincare products is nourishing for the outer layers of our skin, the fact remains that vitamins and minerals applied to the surface of the skin do not work in the same way as when they are consumed. This is because digestion allows the vitamins and minerals to interact with other nutrients before they are converted to a form that the body can absorb and benefit from.

This story was first published in Mind Your Body, The Straits Times, on Jan 8, 2008.

For more The Straits Times stories, click here.

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For the next 10 tips, read part two